Tag: Source of Truth

Sixteen bootcampers and six runners appeared at SOT on a beautiful Spring morning. The QIC was rusty and unprepared for the larger crowd. This is how it went.

Mosey around the school while the last runner sprinted to the front.

Stop in front after 1 lap for a curb crawl.

Doors. Begin at Door 1 with 1 Merkin. Door 2, 2 Jump Squats. Continue to door 24 when chatter was too loud to ignore. Best line… “This is the dumbest thing we’ve ever done.” XOXO, DK.

Mosey to the bus loop for a Dora. 100 Donkey Kicks, 200 2-ct Flutters, 300 SSH. Timer runs around the bus loop.

Mosey to the bottom of the hill by the track for a Triple Check. Plank, Wall Sit, Timer runs up and down the hill.

Mosey up the hill Bernie style. Circle up at the flag for a quick Wring of Fire.

Welcome to FNG, Enron. Thanks to Duke for taking us out. Thanks to all the others for their verbal “support” and spending this awesome morning with me. Nice to see so many veterans and new faces.

Bullesye

8 bootcampers joined YHC for a full 45 today. No warmarama…no stretches…no disclaimer…but a complete 45 minutes. Here’s what went down.

Slaughter start – 5 burpees and off we go.

Next stop – 5 burpees, 10 merkins. Jog

5 burpees, 10 merkins, 15 Carolina Dry Docks (partner optional). Jog

5 burpees, 10 merkins, 15 CDD’s, 20 shoulder taps. Jog

5 burpees, 10 merkins, 15 CDD’s, 20 shoulder taps, 25 lunges. Jog

5 burpees, 10 merkins, 15 CDD’s, 20 shoulder taps, 25 lunges, 30 squats. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers, 40 heels touches. Jog

5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers, 40 heel touches, 45 LBC’s. Jog back to the flag for one last round.

Until time was called up and down the ladder – 5 burpees, 10 merkins, 15 Cdd’s, 20 shoulder taps, 25 lunges, 30 squats, 35 monkey humpers, 40 heel touches, 45 LBC’s.

Lots of good mumble chatter during the 2.5 miles covered. Hardywood had ample time to explain the genius that is Buc-ee’s. We’re all better for it.

Prayer Requests: Oyster and his family as they mourn the loss of his father in law

Announcements: SOJ Happy Hour @ Billards Friday. CPR class looking for sign ups. See Slack for details on both.

YHC took us out.

Thanks for letting me lead. I enjoy it.

Spring Break absences required YHC to step up for the first time in months. Shame on him. Let’s change that trim.

Source of Truth has been super well attended recently, but Spring Break took it’s toll. 9 redwoods assembled, 3 broke away to run, and 6 followed YHC and the workout was rumored to go down like this:

Slaughter Start: 10 burpees OYO

Mosey to front of Midlo Middle for COP: SSHs, DQs, Soldiers, Bob & Weave. Down for some ab work, but YHC called for slow counts…and it was not well received. Flutterkicks, BoxCutters, LBCs

Prisoner Run to Midlothian Village parking lot for Lunge-a-Thon: 60s forward, 60s backward

Prisoner Run to adjacent church and almost get killed planking. Run across Coalfield Rd to neighboring church.

Big Ole Beast – using drive from back of parking lot to Midlothian Turnpike, just like a regular beast but pause at each of 6 parking lot island, perform 4 or called exercise, proceed to next island, touch end line and go back to start. Most rounds were 4 reps x 6 islands x 2 lengths per go…except for the burpees. Everyone but Swordfish (ran out of time) called for an exercise:

DK- Monkey Humper

Rosie – Merkin

Escobar – Burpees (audible to 1 per island)

OC – Sprints, rest for 10s, sprint again

Heist – something amazing that YHC can’t remember

Bearimeter – partner up and bear crawl around circuit as a team, other guy runs backwards loop, meet up and switch off. and reverso

Continue Lunge-a-thon on the way back to Midlo Middle

Use another island for a Conveyor Belt: plank shuffle to left then back to right

Bump into runners on way back to flag.

90s left: Capital Letters

8 bootcampers, 1 walker and 4 runner…all HIM’s…set out from the parking lot at Midlo middler on a colder than expected Wednesday morning. For the bootcampers, the show review goes something like this –

Warm-a-rama: SSH, Jane Fonda’s, Dead Man Hangs, Copper Head Squats, Helicopters, Merkins and some LBC’s.

Mozey to the track for Thang 1

Thang 1

• Set 1: 25 squats / 50% jog 100 meters / 25 merkins / 50% jog 100 meters / 25 raise the roofs / 50% jog 100 meters / 25 Carolina Dry Docks
• Set 2: 25 Carolina Dry Docks / 75% jog 100 meters / 25 WWII’s / 75% jog 100 meters / 25 shoulder taps (Bullseye was done in 6.5 seconds) / 25 LBC’s
• Set 3: 25 Monkey Humpers / 75% jog 100 meters / 25 squats / 75% jog / 25 Lunges / 75% job / 25 American Hammers
• Set 4: 10 burpees / 100% Sprint / 10 burpees / 100% sprint

Thang 2:

• The ‘ol Quadruple Double Check. Up and down the parking lot hill with rotations on squats, donkey kicks, and merkin presses (not sure YHC has that one right).

Off to the tennis courts for Thang 3.

Thang 3:

• Sprint down and back across the tennis courts then Merkins for 30 second
• Sprints – WWII’s
• Sprints – Squats
• Bernie Sprints – Heels to Heavens
• Bernie Sprints – Burpees

Back to the flag for a quick 5 merkin ring of fire.

Numberama/Namearama/Announcements and YHC took us out in prayer.

A day late posting so the accuracy of the written workout is slightly in question. The general direction is there, so we’ll call it a win.

Thanks for letting me lead.

13 of the best that the RIC has to offer showed up for a little SOT action. 9 bootcampers + 3 runners + 1 walker launched at 530 sharp in order to get their money’s worth. Here’s what went down for the bootcampers –

Mozey to the bottom of Mt. St. Midlo and meet up with Doublemint for a little Warm-a-rama. Exercises included – SSH, Helicopters, Copperhead Squats (real deep like), Ukrainian soldiers, Donnie Q’s, Merkins and LBC’s. The PAX said adios to Doublemint and headed up to the soccer field.

30’s

• Partner up. Partner 1 runs to the midfield and back. Partner 2 completes 5 Raise the Roof’s, 5 Merkins, 5 WWII’s for 1 set. Alternate. The team completes 30 sets.

Quick 10 count and a mozey to the bottom of the Midlo parking lot.

20’s

• Partner up. Partner 1 runs to the top of the parking lot hill and back. Partner 2 completes 1 burpees, 5 lunges, 5 of some other exercise I don’t remember). Alternate. The team completes 20 sets.

Quick 10 count and a mozey to the track.

10’s

• Partner up. Partner 1 runs the stairs around the back of the bleachers, down the steps and back. Partner 2 completes 10 American Hammers, 10 Heels to Heaven and 10 Merkins. Alternate. The team completes 10 sets.

Mozey down to the second set of steps to catch the six.

5’s

• 5 sets of 5 burpees with 15 second rest in between. No partners…no nothing.

Back to the flag. Mercifully.

We welcomed Nap Pod today. NP is in the healthcare insurance field, so the PAX tried to come up with the most millennial woke name possible. NP is from the area, two kids, etc and seems like a darn good dude. Welcome Nap Pod!

Announcements:

• SOJ lunch at Wong’s Taco’s Thursday. Oysters may or may not be paying. Jury is still out on this one.
• Doublemint has organized a 5k walk with folks in wheelchairs on April 15th. 2.0’s encouraged to attend. Reach out to Doublemint for details.

YHC took us out in prayer.

Tough workout today men, but no one gave up. We pushed ourselves and are better for it. Thanks for letting me lead. Have a great day.

SOT on 3/8/21. Lots of dudes hit the parking lot of middle middle.

Parking lot tracers, door exercises, some dora on the track, and some tennis court work rounded out by some curb toe touches.

Apologies for the delay in posting this, life kinda crazy right now.

Please let me know if I left anyone off fellas.

Another fine day out the in sun with 7 dudes today at the one and only Source of Truth.

5:30 a.m. and only 4 dudes joined me (Snuff, Hardywood, Bullseye, and Purple Rain) for a quick lap around the track. Across the gloom we spy two sets of head lights….and it’s our amigo Oyster with a friendly new guy.

Warmorama: SSH (20x), Ukrainians (20x), DQ (10x), Calf-raises OYO (20x), Merkins (10x), Plank (Left/Right Hand high), APD (20x), Flutters (20x), Duke stretch (both sides).

Eye of the Storm: Start one more mosey around the track. I pose the question, what’s worse a “beast or a storm.” I just heard grumbles from the Pax…they both suck, etc. Ok – “Eye of the Storm” it is….Oyster called me out for being a “one trick pony.” Fair point…but it is a personally favorite after getting and introduction by Mr. Rogers at Dog Pile.

Run to the center of the football field. Instructions to Pax:

4 corners/4 exercises (LBCs – 40x/Merkins – 10x/Squats – 30x/SSH – 20x). Start in middle of the field perform 5 burpees, run to each corner and back for 5 more burpees (total of 25).

Hill Bear Crawls: Make our way to the small hill. Perform 5 rounds of bear crawls up the hill. Before each bear crawl up the hill, Pax performed various called out exercises, which included Merkins/Drydocks/Heals to Heaven/Lunges/something else (I forgot). Once you get the top of the hill, mosey back down to starting point.

Quick 4 corners on the tennis court “lady of the night” style: Make our way to the tennis courts. Build up from corner 1 to 4 with returns each time, performing SSH/Squats/Mountain Climbers and finally the crowd favorite burpees. Looked like this:

1. 10 x SSH/10x Squats
2. 10 x SSH/10x Squats/10 x SSH/10x Squats/10x SSH
3. 10 x SSH/10x Squats/10 double-count MC/10x Squats/10x SSH
4. 10 x SSH/10x Squats/10 double-count MC/5x burpees/10 double-count MC/10x Squats/10x SSH

Boom. Time. Back to flag.

Numbers/Names: Hey FNG! Alexander (Alex) came out today. He is a friend of Hardywood. Alex is from Serbia and has been in the U.S. for 11-years. He is dad and a computer programmer. His new name is SWORDFISH (reference: https://www.imdb.com/title/tt0244244/). We look forward to seeing him out at SOT every Wednesday (he lives around the corner).

Announcements: .

Rock and roll –> Q-source Ruck at 6:00 a.m. Rock and Roll. 6:30 a.m. pre-run at Rock and Roll.

2nd F Lunch –> Next Thursday at the Wong’s Tacos (near triple crossing)

Prayers – Florence took us out (thanks dude). Prayers for those on IR. Pray to keep getting the Pax out there.

Bullseye and Heist joined YHC for a Ménage-a-trois of pain (Courtesy Dodgeball). Workout went something like this –

Warm-a-rama: SSH, Merkins, Arm Circles, Don Q’s, LBC…probably some others.

Thang:

YHC calls out exercises for #1 and #2. #1 starts exercise, #2 does second exercise with #3 running the stairs loop around the bleachers and then rotate. We stop once total for exercise #1 hits 300. We did squats, knee ups, Lt. Dan’s, and a couple others that I don’t remember.

Jog to the school for a quick hoedown and dirty mudcaps. Back to the flag to the join the runners.

YHC took us out with a quick prayer for my Mom who was diagnosed with thyroid cancer. Very treatable fortunately with surgery in April.

Announcements:

• Nancy’s Thang on Sunday @ 415pm. New Market Clubhouse is the launch I believe
• 2nd F events at Wongs, Billards, etc. Check Slack for details.

Small numbers provided a great opportunity to know more about Bullseye and Heist. One of them I was interested to know more about. Guesses?

Have a great day men!

Shovel flag planted, slapping in the cool Midlo breeze. A rucking trio ambling in from gloom unknown, deep in leadership conversation. A MOTley gaggle of runners comparing their ergonomic sneakers. And finally, a few strong men flexing their shoulders for the work ahead. Here we go! 

The THANG:

WARMERAMA:

• Mosey to the lit area behind the school and circle up
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom
• ***Lined up for Monkey Humpers IC, shaking tail for our passing MOT brothers’ enjoyment

COP #1:

• Mosey to the bottom of the grassy hill
• 5-Man-Modified BURPBACK MOUNTAIN
• P1 – starts the 100-burpee count
• P2 – TIMER – bear crawls hill
• P3 – Flutters 
• P4 – Jump Squats
• P5 – WWII
• Rotate through stations until PAX completes 100 cumulative burpees – HEIST pushed past the mark to 106 awaiting our last man

COP #2:

• Circuit the track
• Dips x15 IC on the near bench
• Big-O’s x10 IC each direction on the opposite side

COP #3:

• Mosey up to the practice field
• Variable Sprints & Mary & Stretching

COP #4:

• Mosey over to Mount Midlo
• x3 Rounds of CATCH ME IF YOU CAN from bottom to top of the hill
• #1 – P1 Bernie, P2 x1 Burpee and run to switch
• #2 – P1 Bear Crawls, P2 x3 LtDan’s then run to switch
• #3 – P1 Lunges, P2 x5 uphill WWII’s then run to switch

COP #5:

• Mosey around to the school brick wall
• WALL WORK:
• Hoedown’s x10 IC
• Donkey Kick-Off’s – up to 20
• Hip-Slappers x10 IC
• Dirty Hookups x10 IC each side
• Peoples Chair, alternated leg lifts held

Mosey BTTF for COT:

• Counterama # 5 (total #12 w MOT)
• Namerama
• Announcerama (see Below)
• BOBERRY took the PAX out in Prayer

NMS:  Great work this morning fellas. I’ll admit it was nice to share the Burpback 100 among five fine friends. Great to see Dry Rub making a regular appearance, AND he showed solid form today (in spite of no gloves!). Tclaps bro! Appreciate ya’ll permitting me the opportunity to lead. SYITG, DTH

Announcements (SEE SLACK!)

• F3 Business Cards available from DTH – let’s get the FNG recruitment going!
• “Oyster’s Payin” monthly SOJ lunch happening tomorrow 2/23 at the Brick House Diner on Midlo starting around 11:45am
• Friday after work we’ll be meeting up at Diamond Billiards to review SOJ leadership ideas and perfect our pool game (my money is on Florence)
• Still working on a make-up date for OC’s Bourbon & Books – TBD

Prayer Requests:

• DTH 2 weeks away from 3/7 departure for Medical Missions trip to PNG – will be gone for 2 months
• Prayers for those struggling with injuries, loss of loved ones, and grieving broken relationships. Make each day count saying NOW what you’d later wish you’d said. Let’s lead by example in forgiveness! 

5 warriors ventured into the gloom this am for the most recent release of the McRib at SOT. 
Here’s what went down.

COP

Mosey from the flag to the football field and circle up at the 50 yd line

SSH
Don Quixote
Imperial walkers
Arm Circles
Merkins
LBCs

Mosey to end zone

Partner up – Catch me if you can

• P1 – run backwards
• P2 – 10 diamond merkins and sprint to catch partner 1

Repeat until up and back of football field

Al Gore for the six

Quarter pounder 

1. Sprint to 25 for 25 merkins
   Bernie back
2. Sprint to 50 for 50 squats 
   Bernie back
3. Sprint to 2nd 25 for 75 single count flutter kicks
   Bernie back
4. Sprint to end zone for 100 SSH

Plank for six

Curb crawl 

• Start on the goal line and BC to the 10 yd line for 1 merkin
• CB Back to the goal line for 2 merkins 
• Repeato up to 5 and back down to 1

Indigenous peoples run around outside of track

• The last runner does 2 burpees and sprints to the front
• Each time the PAX passes the running group for DDs birthday we stop and do 4 + 1 merkins

Elevens across the football field

• squats
• Wwiis

Mary

Freddie mercurys
APDs
Ring of Fire merkins

Numbers and names  

Announcements

Breaking bread is back in person and March is open for volunteers.  See Oyster for details.

Orange Crush is hosting a 2nd F bourbon tasting on Feb 16 with a book discussion to help facilitate fellowship and conversation. See OC for details on the event and DTH for more info on the book.

Prayer requests

Bullseye – Dad is recovering from back surgery

Nancy Lopez is having surgery soon 

NMS

It’s been too long since YHC has led an F3 workout and today was a lot of fun.  I appreciated the opportunity to take the Q this am and it was a pleasure to lead.  It was also great to see so many others helping Don Draper celebrate his 41^stbirthday with an extra long MOT. I also really enjoyed having both MOT and SOT working out closely together, which helped create a fun atmosphere for all and hopefully helped everyone push a little bit more today than they normally would.  I’m really impressed with everyone’s hard work and look forward to doing it again soon.  

Til next time!

McRib